January 2022
MONDAY, JANUARY 31
200 Drill-Swim by 50 on :15 Rest
100 Kick on :15 Rest
4 x 50 Free @ 0:45 / 0:50 / 0:55 / 1:00
(500)
Main Set
1 x 400 Free pull @ 6:00 / 6:40 / 7:20 / 8:00
4 x 75 25 Stroke-50 Free @ 1:15 / 1:25 / 1:35 / 1:45
2 x 200 Free pull - Descend by 50 @ 3:00 / 3:20 / 3:40 / 4:00
4 x 50 Kick – Choice @ 1:10 / 1:15 / 1:20 / 1:30
:30 Rest
4 x 100 Free Strong – hold a solid time @ 1:30 / 1:40 / 1:50 / 2:00
1 x 50 Easy
Regroup
(1750)
4 x 50 Free - Ascend 0:45 0:50 0:55 1:00 :15 Rest
8 x 25 Choice 0:30 0:35 0:40 0:45 :15 Rest
Odds: Kick (no board), Evens: Swim – Build(400)
FRIDAY, JANUARY 28
200 Swim
2 x 100 Scull-Swim-Drill-Swim by 25 on :15 Rest
4 x 50 Kick @ 1:15 / 1:20 / 1:25
100 Swim
(600)
10 x 100 Free
4 @ 1:30 / 1:40 / 1:50 / 2:00
4 @ 1:25 / 1:35 / 1:45 / 1:55
2 @ 1:20 / 1:30 / 1:40 / 1:50
The last two SHOULD BE A CHALLENGING BASE. Go for it.
(1000)
4 x 50 Descend to 90% @ 0:50 / 0:55 / 1:00 / 1:05
4 x 50 Non-Free Kick/Swim by 25 @ 1:00 / 1:05 / 1:10 / 1:15
IF TIME:
5 x 100 @ 1:40 / 1:45 / 1:50 / 2:10
Odds distance per stroke (DPS), evens perfect free. Get past the flags on EVERY wall and no breathing out of the turns.
TOTAL: 2500
WEDNESDAY, JANUARY 26
Warm Up
8 x 25 @ :30
—>2x: Build up, Build down, Easy, Fast
(200)
Main Set
50 Free 0:45 0:50 1:00 1:05 :15 Rest
50 Easy 1:00 1:10 1:20 1:30 :20 Rest
1 x 50 Free 0:45 0:50 1:00 1:05 :15 Rest
1 x 100 Free 1:25 1:40 2:00 2:10 :15 Rest
1 x 50 Easy 1:00 1:10 1:20 1:30 :20 Rest
1 x 50 Free 0:45 0:50 1:00 1:05 :15 Rest
1 x 100 Free 1:25 1:40 2:00 2:10 :15 Rest
1 x 150 Free 2:05 2:30 3:00 3:15 :15 Rest
1 x 50 Easy 1:00 1:10 1:20 1:30 :20 Rest
1 x 50 Free 0:45 0:50 1:00 1:05 :15 Rest
1 x 100 Free 1:25 1:40 2:00 2:10 :15 Rest
1 x 150 Free 2:05 2:30 3:00 3:15 :15 Rest
1 x 200 Free 2:40 3:10 4:00 4:20 :15 Rest
50 easy
1 x 50 smooth 0:45 0:50 0:55 1:00 :15 Rest
2 x 50 faster 0:55 1:00 1:05 1:10 :15 Rest
3 x 50 strong 1:05 1:10 1:15 1:20 :15 Rest
4 x 50 FAST 1:15 1:20 1:25 1:30 :15 Rest
50 easy
(1700)
Set 2
WITH FINS
8 x 50 @ 1:00 / 1:05 / 1:10 / 1:15 :15 rest
—>Odds: fly kick underwater down, easy free back
—>Evens: Freestyle kick on side down, fly swim back
(400)
TOTAL: 2,300
MONDAY, JANUARY 24
Warm Up
300 Drill/Kick/Swim by 25, IM order
Main Set
8 x 50 Stroke or IM Order 1:00 1:10 1:20 1:30 :15 Rest
1 x 100 Free 1:45 1:55 2:05 2:15 :20 Rest
6 x 50 Stroke or IM Order (No Free) 1:05 1:15 1:25 1:35 :20 Rest
1 x 100 Free 1:45 1:55 2:05 2:15 :20 Rest
4 x 50 Stroke or IM Order Build 1:10 1:20 1:30 1:40 :25 Rest
1 x 100 Free 1:45 1:55 2:05 2:15 :20 Rest
2 x 50 Stroke Sprint 1:15 1:25 1:35 1:45 :30 Rest
1 x 100 Free 1:45 1:55 2:05 2:15 :20 Rest
Regroup
1 x 200 IM or Stroke 3:40 4:00 4:20 4:40 :15 Rest
FRIDAY, JANUARY 21
200 swim
200 kick
200 pull
4 x 50 @ :15 rest --> build up, build down, easy, fast
(800)
3 x 100 descend to FAST @ 1:30 / 1:40 / 1:50 / 2:00
100 easy @ 2:00 / 2:10 / 2:20 / 2:30
4 x 75 descend to FAST @ 1:15 / 1:20 / 1:25 / 1:30
150 easy @ 2:30 / 2:45 / 3:00 / 3:15
4 x 50 holding FASTEST TIME YOU CAN @ 1:00 / 1:10 / 1:15 / 1:20
50 easy
(1100)
6 x 100 pull @ 2:30 / 1:40 / 1:50 / 2:-00
—>odds breathing 3/5 by 50, evens 5/7 by 50
(600)
TOTAL: 2500
WEDNESDAY, JANUARY 19
300 swim
200 kick
(500)
Set 1
8 x 75 @ 1:20 / 1:30 / 1:40
Middle 25 freestyle drill as follows:
#1,2: Fingertip drag
#3,4: Fist drill
#5,6: Catch up
#7,8: Single-armed free (all R for one, all L for the other)
(600)
Set 2:
6 x 50 pull @ :50 / :55 / 1:00
Breathing 3/5 by 25
6 x 50 swim @
Extra 30 seconds rest
3 x 100 swim @ 1:30 / 1:40 / 1:50 / 2:00
Try to hold b -15 on all of these swims
(900)
4 x 75 with fins -->25 free kick no board on right side, 25 free kick no board on left side, 25 3/6/3 @ :15 rest
4 x 50 get past the flags off each wall @ :50 / :55 / 1:00
(500)
Total: 2500
MONDAY, JANUARY 17
200 swim
100 kick
4 x 50 drill/swim by 25 @ :10 rest
(500)
Set 1
3x through:
100 free @ b
50 stroke @ b+15
2 x 75 first and last 25 stroke @ b +20
(900)
Keep the stroke the same throughout each round. Can change stroke from round to round. Go straight from the 75s back into next round.
Set 2
4 x 150 swim @ :15 rest
3 x 100 kick @ :15 rest
Warm Down
100 easy
FRIDAY, JANUARY 14
1 x 200 Free – fast in between 5 meter marks @ 3:00 / 3:20 / 3:40 / 4:00
10 x 50 Choice Swim @ 0:55 /1:00/1:05/ 1:10
3 Moderate - 1 Fast
2 Moderate - 1 Fast
1 Moderate - 1 Fast
50 easy
1 x 200 Kick - fast in between 5 meter marks @ 4:15/4:45/5:15/5:45
1 x 200 Free - fast in between 5 meter marks @3:00 / 3:20 / 3:40 / 4:00
14 x 25 Choice Swim @ :40 / :45
1 Moderate - 1 Fast
1 Moderate - 2 Fast
1 Moderate - 3 Fast
1 Moderate - 4 Fast
1 x 50 Easy (regroup)
1 x 200 Choice for Time (FAST) :10 rest after each 50
8 x 50 —>no breath (or 1 or 2 breaths) down, easy back @ 1:15/1:20
(2200)
WEDNESDAY, JANUARY 12
1 x 200 Free pull @ 2:50 / 3:20 / 3:30 / 3:50
3 x 150 Free pull - Rotate 50 Fast* @ 2:10 / 2:40 / 2:50
3 x 50 Kick – Choice @ 1:15 (adjust base if needed, shouldn’t be super hard)
1 x 200 Free pull - Breathe every 3/5/7 by 50 @ 2:50 / 3:20 / 3:30 / 3:50
3 x 150 Free pull - Rotate 100 Fast* @ 2:10 / 2:40 / 2:50
3 x 50 Kick – Choice @ 1:15 (adjust if needed)
1 x 200 Free Strong not ALL OUT, but fast
(1800)
3 x 100 Choice – Ascend (start 100 strong, slow down through swim)
4 x 50 Kick - Fast in between 15m markers @ 1:15 (adjust if needed)
3 x 50 Free - Descend 1-3 (first 50 smooth, last 50 fast)
50 easy
(700)
*Rotate 50 fast = #1 first 50 fast, #2 2nd 50 fist, #3 third 50 fast
*Rotate 100 fast = #1 first 100 fast, #2 25 easy, 100 fast, 25 easy, #3 last 100 fast
MONDAY, JANUARY 10
8 x 50 w finsdrill down, swim back, IM order, WORK THE WALLS
Fly – three right arm, three left arm
Back – 3/6/3 work on body position/rotation
Breast – fly kick or free kick w breaststroke arms
free—3/6/3 work on body position/rotation
400
4 x 50 stroke @ 1:00 / 1:10 / 1:15
2 x 100 free @ 1:40 / 1:55 / 2:10
3 x 100 IM @ 1:45 / 2:00 / 2:20
2 x 100 free @ 1:40 / 1:55 / 2:10
2 x 100 IM @ 1:45 / 2:00 / 2:20
2 x 100 free @ 1:30 / 1:55 / 2:10
100 IM FAST @ whatever, just go as fast as you can, keep your strokes together
100 easy
1500
FRIDAY, JANUARY 7
4 x 75 middle 25 stroke other than free @ 1:20 / 1:30 / 1:45
(300)
4 x 100 descend w/in the 100 (last 25 should be fast) @ 1:40 / 1:50 / 2:00
2 x 25 sprint @ :30 / :40
50 easy @ 1:00 / 1:10 / 1:15
3 x 100 free descend w/in 100 to fast @ 1:40 / 1:50 / 2:00
4 x 25 sprint choice @ :30 / :40
50 easy @ 1:00 / 1:10 / 1:15
2 x 100 free descend w/in 100, last 25 fast @ b +10
6 x 25 sprint choice @ :30 (or adjust base so you’re getting about :15-20 rest)
50 easy @ 1:00 / 1:10 / 1:15
100 ALL OUT FASTTTTTT @ 2:00 / 2:15 / 2:30
6 x 50 @ kick odds easy, evens FAST @ 1:15 / 1:30 / 1:45
6 x 25 no freestyle @ :30 / :40 / :45
100 easy
(2000)
WEDNESDAY, JANUARY 5
16 x 25 @ :30
4 breaths
3 breaths
2 breaths
1 breath
(400)
4 x 50 @ :45 / :50 / :55
300 @ 4:45 / 5:30 / 5:45
2 x 100 @ 1:25 / 1:40 / 1:50
300 @ 4:45 / 5:30 / 5:45
1:00 rest
200 @ 2:40 / 3:20 / 3:40
300 @ 4:45 / 5:30 / 5:45
(1500)
MONDAY, JANUARY 3
4 x 100 Kick with Fins Last 25 fast / 50 / 75 / 100
50 easy
3 x 200 Pull (paddles only) @ 3 / 3:30 / 3:45
50 easy
5 x 100 @ 2 / 2:30 Race Pace +5 or 10
6 x 50 @ 1:15 / 1:30 Odds DPS, Evens all out
(1900)